How much Psyllium should I take daily?
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Daily Psyllium Dosage Recommendations
Introduction to Psyllium and Its Benefits
Psyllium, a soluble fiber derived from the seeds of Plantago ovata, is widely recognized for its health benefits, particularly in managing cholesterol levels, blood glucose, and promoting satiety. This article synthesizes research findings to provide clear guidance on the optimal daily dosage of psyllium for various health outcomes.
Cholesterol Management with Psyllium
Psyllium has been extensively studied for its cholesterol-lowering effects. Research indicates that a daily intake of 10.2 grams of psyllium, divided into two doses of 5.1 grams each, significantly reduces serum total and LDL-cholesterol levels in individuals with hypercholesterolemia . A meta-analysis of controlled trials further supports this dosage, showing a dose-response relationship where higher doses of psyllium (up to 20.4 grams per day) result in greater reductions in cholesterol levels.
Psyllium for Blood Glucose Control
For individuals with type 2 diabetes, psyllium supplementation has been shown to improve glycemic control. Studies recommend a daily intake of 10.2 grams, split into two doses of 5.1 grams, to achieve significant reductions in fasting blood sugar and glycosylated hemoglobin (HbA1c) levels . This dosage not only helps in managing blood glucose but also improves lipid profiles, making it a dual-benefit supplement for diabetic patients.
Weight Management and Satiety
Psyllium is also effective in promoting weight loss and increasing satiety. Research suggests that a daily intake of around 10.8 grams, taken just before meals, can significantly reduce body weight, body mass index (BMI), and waist circumference in overweight and obese individuals. Additionally, doses of 6.8 grams taken before meals have been shown to reduce hunger and increase feelings of fullness between meals.
Psyllium for Constipation Relief
For individuals suffering from chronic constipation, psyllium can provide significant relief. A study involving patients with type 2 diabetes and chronic constipation found that a daily intake of 10 grams of psyllium, divided into two doses, improved constipation symptoms and also contributed to weight loss and better glycemic control.
Conclusion
Based on the synthesis of multiple studies, the recommended daily dosage of psyllium varies depending on the health outcome desired:
- Cholesterol Management: 10.2 grams per day, divided into two doses of 5.1 grams each .
- Blood Glucose Control: 10.2 grams per day, divided into two doses of 5.1 grams each .
- Weight Management and Satiety: Approximately 10.8 grams per day, taken just before meals.
- Constipation Relief: 10 grams per day, divided into two doses.
Psyllium is well-tolerated and can be a valuable adjunct to diet therapy for managing cholesterol, blood glucose, weight, and constipation. Always consult with a healthcare provider before starting any new supplement regimen.
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